According to Dr. Ngo Thi Kim Oanh of the University of Medicine and Pharmacy Hospital in Ho Chi Minh City, many young people today work under stress, lack sleep, have irregular eating habits, and rely on stimulants to stay awake. These habits not only lead to exhaustion but also damage the kidneys, vital organs that are easily affected but often overlooked.

Kidneys filter blood, remove toxins, and maintain internal balance. To function effectively, they need sufficient blood, water, and a stable metabolic environment. Frequent dehydration, prolonged stress, or electrolyte imbalances can gradually impair kidney function, often going unnoticed.

A common sign is staying up late, even all night, due to work, study, or entertainment. This disrupts the endocrine system, increases cortisol levels, leading to high blood pressure and strain on the kidneys.

Furthermore, staying up late is often accompanied by irregular eating and overconsumption of fast food, salty, and sweet foods. This increases the metabolic burden on the kidneys.

To protect kidney function in young people, Dr. Oanh recommends the following dietary guidelines:

Reduce salt intake. A low-salt diet is the first step in protecting kidney function. Young people should gradually reduce the amount of salt, fish sauce, and seasoning powder in their daily cooking.

Instead of salty seasonings, natural spices like onion, garlic, ginger, lemongrass, pepper, and herbs can enhance the flavor of dishes without adding salt.

Eat less red meat and organ meats. Consumption of red meat and organ meats should be limited, ideally no more than one or two times per week. These foods are rich in protein and purines. Excessive intake can increase the metabolic burden on the kidneys and the risk of high uric acid and blood lipid disorders.

Prioritize healthy protein. Young people should prioritize healthy protein from sources like fish, eggs, low-fat milk, and plant-based proteins such as tofu, soybeans, and black beans. These proteins are less likely to cause nitrogenous waste buildup, are easier to digest, and have less impact on kidney filtration.

Young people should prioritize plant-based proteins like tofu. Photo: Song Anh

Eat plenty of fruits and vegetables. Fresh vegetables and fruits are essential. Consume at least 300-500 g of vegetables and ripe fruits daily. Vegetables like spinach, water spinach, amaranth, and low-sugar fruits like apples, pears, and dragon fruit provide antioxidants that protect kidney tissue from chronic damage.

However, if an individual already has potassium imbalances, a doctor should adjust the intake accordingly.

Choose whole grains. Regarding grains, young people should switch to whole grains like brown rice, oats, whole-wheat bread, and boiled sweet potatoes. These foods have a low glycemic index, are rich in fiber, and improve metabolism while helping to regulate blood pressure and blood sugar – two key factors in preventing chronic kidney disease.

Control fat intake. Young people should limit their intake of animal fat, chicken skin, and organ meats. Instead, they should use beneficial vegetable oils like olive oil, flaxseed oil, and fish oil, which are rich in omega-3 fatty acids that have anti-inflammatory properties and protect kidney blood vessels.

Drink enough, but not too much, water. Daily water intake should be personalized based on activity levels and environment. On average, one and a half to 2 liters of filtered water per day is recommended. Avoid forcing excessive water intake if the body doesn't require it, especially for individuals with signs of edema or potential kidney damage.

According to Dr. Oanh, early kidney disease screening should be performed for high-risk groups: those with a family history of kidney disease, high blood pressure, diabetes, obesity, or prolonged use of nephrotoxic drugs (NSAIDs, aminoglycoside antibiotics).

Simple tests like blood pressure measurement, serum creatinine tests, estimated glomerular filtration rate (eGFR), and urine albumin tests can help detect potential kidney damage early, even before symptoms appear.

School-based nutrition education also plays a crucial role. When children and adolescents learn about proper nutrition early on, they develop eating habits that benefit kidney health and reduce the risk of chronic diseases later in life. Community intervention programs should emphasize the message of "protecting kidneys from the first meal" and incorporate activities like cooking demonstrations, healthy food choices, food label reading, and education on avoiding unregulated medications and supplements.

Chronic kidney disease is irreversible but can be slowed and controlled with proper nutrition and lifestyle.

"Early prevention through dietary adjustments – reducing salt, protein, and sugar – along with regular checkups are important pillars for protecting kidney function in the younger generation," Dr. Oanh said.

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